A volleyball cool down is important for workout recovery. Most people know you should warm up before you workout. But you also don’t want to make the mistake of skipping the volleyball cool down.
After your volleyball workout, spend five to 10 minutes cooling down through a sequence of slow movements.
This helps prevent muscle cramps and speeds up recovery for your next workout.
Here are some tips to help speed up recovery.
1) Hydrate. Drinking water is crucial for regulating body temperature, keeping joints lubricated, and helping keep organs functioning properly.
Being well-hydrated also improves sleep quality, cognition, and mood.
2) Electrolytes. Electrolytes are minerals like magnesium, potassium, calcium and sodium. These are found in most sports drinks and also food.
3) Grab a post-workout snack. After a workout, a snack containing both carbohydrate and protein can help you repair the muscle damage caused by your workout. Eating a healthy snack will help with recovery time by providing the body the nutrients muscle tissue needs to grow.
4) Consider a workout supplement. Some trainers and athletes use branch-chain amino acids (BCAAs) to aid recovery. Athletes that use a BCAA supplement pre-workout may have less post-workout soreness. Also, the time for the muscles to recover is shorter.
5) Get moving. Take just 5 to 10 minutes of walking or jogging slowly can help your body cool down, especially if you’ve just completed a high intensity volleyball workout. Once your heart rate has slowed, dynamic stretching can help relax the muscles. Static stretching where you hold a stretch position increases the length of tight muscles, helping to relax and improve range of motion.
6) Stretching at night before bed may also help relax and improve sleep.
7) Self-massage foam roll. I prefer to use the foam roller for the time when I want my muscles to relax. If you just completed a highly intense workout and are extremely sore, you might hold off on doing foam rolling. It’s not usually recommended to foam roll when muscle is extremely sore. If you’re just a little sore, then use the foam roller to massage the soreness out. Even though sometimes painful, the foam rolling is working to improve the muscle tissue quality. This is why it tends to be less painful the more you use the foam roller.
8) Stretch, massage, and get moving on your off-days.
9) Elevate your legs. Elevation helps to improve circulation.
10) Epsom salt baths. Magnesium is an alkaline-earth metal that can increase relaxation and reduce inflammation. It also helps the nerve function of muscles. The Epsom salt also has sulfate to which helping with recovery and detoxification.
11) Don’t skip rest days. If you don’t get the rest you need, then you won’t be recovered for you next training session. If your body hasn’t recovered properly, then your next workout could cause more harm than good. The key here is to pay attention to your body. Get to know your body and figure out what your body needs.
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